Sports health care: it is an applied discipline that studies the laws and measures of physical fitness and health education and health care in sports, and it is a branch of sports medicine.

Including: sports hygiene, health massage, sports therapy, prevention and treatment of sports injuries.

Physical examination: It is not only the work of doctors, but also the important work of sports workers.

Including: medical history examination, posture examination, morphometry, functional examination, clinical health examination and special examination (electrocardiogram).

Preliminary investigation, review and supplementary inspection.

Nutrients: ingredients in food that have physiological effects on human body.

Seven categories: protein, lipids, carbohydrates, water, minerals, vitamins and cellulose.

Physical health: it is to study the external environmental factors that affect human health in the process of physical exercise, formulate various physical health requirements and measures necessary in physical exercise, and help guide exercisers to carry out scientific and reasonable physical exercise, so as to achieve the purpose of strengthening physical fitness and promoting health.

Do warm-up activities before exercise.

Do finishing exercises after exercise.

Exercise, nutrition and hygiene

Exercise and healthy eating habits.

Exercise and drinking water sanitation

Sports and clothing hygiene

Warm-up activities refer to a series of physical exercises before physical exercise, aiming at making various organs and systems of the body work quickly.

Function: 1, improve the excitability of central nervous system; 2. Expand the range of motion of muscles, tendons and joints; 3. Overcome the functional inertia of internal organs, strengthen the activity ability of cardiovascular and respiratory organs, make all aspects of the body meet the training requirements, and prevent or reduce the injury of muscles and joint ligaments.

Closing activities, also known as relaxation exercise, are the process of human body's transition from a moving state to a relatively quiet state, and are an effective means of physical recovery. Finishing activities well is one of the main means to achieve good training results and prevent sports injuries.

Sports nutrition and hygiene: require heat balance; Pay attention to the proper proportion of heat energy substances; Take enough vitamins.

Exercise and eating habits: do not do strenuous exercise after meals; It is not advisable to eat immediately after exercise; Arrange three meals a day reasonably; It is not advisable to exercise vigorously for a long time on an empty stomach.

Exercise and drinking water hygiene: drinking water before exercise: 15- 20 minutes before hydration 100-200ML temperature 4- 12 degrees; During exercise, replenish water once every 15-20 minutes, 100-300 ml or 2-3km, with the total amount not exceeding 800ML per hour. After exercise, replenish water to avoid overeating, increase the burden on heart and kidney, and dilute gastric juice to affect appetite and digestion several times. It is not advisable to drink frozen drinks after exercise; It is not advisable to take a bath with cold water immediately.

Sports and clothing hygiene: Clothing can protect human body from all kinds of bad influences from the outside world, and its thermal insulation, hygroscopicity, water solubility and other properties have important sanitary functions, so it should be light and comfortable to wear during sports.

Motion sickness: it is caused by improper sports training and competition and is common.

Excessive stress: it is a pathological state caused by the physical load exceeding the body's bearing capacity. It often happens immediately or in a short time after high-intensity training or fierce competition. It is an acute cardiovascular disease, which is more common in middle and long distance running, cycling and football.

Syncope: it is a temporary loss of consciousness caused by the temporary lack of blood supply and oxygen supply to the brain. Common: gravity impact; Stop suddenly after running (sprint, middle and long distance running, cycling, race walking); Increased intrapleural and intrapulmonary pressure (weight lifting); Excessive mental stress; Orthostatic hypotension.

Exercise anemia: Anemia occurs when the number of red blood cells and hemoglobin in the blood is lower than normal. In the process of exercise, excessive burden will cause anemia, which is called sports anemia. The occurrence of sports anemia is related to the increase of red blood cell destruction, protein and insufficient iron intake.

Exercise-induced abdominal pain: it is more common in middle and long-distance running, marathon and cycling, and often occurs when the speed and intensity of exercise are accelerated.

Muscle contracture: commonly known as cramp, the most common is calf gastrocnemius, followed by flexor pollicis and flexor digitorum. There are many cases of swimming cramps, which are mainly caused by cold stimulation, excessive electrolyte loss and excessive muscle contraction, and are also prone to physical fatigue.

Heatstroke: an acute disease that occurs in a high temperature environment, often when exercising in a high temperature, high humidity and poorly ventilated environment. The main reason is that the temperature is too high, and a large amount of perspiration at high temperature leads to a large amount of water loss, resulting in a decrease in blood volume. At the same time, the need of skin heat dissipation increases the blood circulation of the skin, which exceeds the limit that the heart can bear, leading to peripheral circulation failure, which is called exhaustion heatstroke. If it is serious, it will die of heart failure. In hot summer, especially at noon, it is not advisable to exercise for a long time. In hot weather, you should wear light-colored clothes and a sun hat.

Frostbite: it is a local injury to a certain part of the body caused by cold attack. In addition to the low outside temperature, it is also related to factors such as high humidity, strong wind, too tight shoes and socks, decreased local and systemic resistance, local immobility or little exercise. To prevent frostbite, we should insist on outdoor exercise in winter to enhance the body's cold resistance. Clothes, shoes and socks should be kept warm and appropriate, not too tight to affect blood circulation, and shoes and socks should be kept dry.

Sports injury: The injury in sports is called sports injury. Some sports injuries are closely related to the characteristics of sports events and technical movements.

Classification: (1) According to whether the wound is connected with the outside world, it can be divided into open injury and closed injury. The skin or mucous membrane of the injured part is damaged, and the wound communicates with the outside world, and tissue fluid or blood seeps from the stoma, which is called open injury, such as abrasion and stab wound. The skin or mucous membrane of the injured part remains intact, no wound communicates with the outside world, and the bleeding after the injury accumulates in the tissue, which is called closed injury.

(2) Acute and slow onset: acute injury and chronic injury. An injury that is immediately subjected to direct or indirect violence is an acute injury with symptoms of acute attack, short course of disease and sudden attack. Due to local long-term overload, the accumulated injury caused by repeated minor injuries is called chronic injury, with slow onset, gradual onset of symptoms and long course of disease.

In addition, due to improper handling or premature exercise, acute injury may turn into chronic injury.

First-aid methods for sports injuries:

First aid: refers to the emergency temporary treatment of accidents or sudden injuries. Its purpose is to ensure the life safety of the wounded and sick in Bao Hua, avoid being injured again, alleviate the pain of the wounded and prevent complications, and create conditions for the transportation and further treatment of the wounded and sick.

When giving first aid, ambulance personnel must grasp the main contradiction, focus on saving lives and do a good job in the prevention and treatment of shock.

Bandage: it is to fix the injured part with a fixing plate or dressing, which can limit the activity of the injured limb and avoid aggravating the injury; Protect the wound and prevent or reduce infection; Support the injured limb to keep it in a comfortable posture, which has the functions of relieving pain, stopping bleeding, preventing or reducing swelling and so on.

Dress gently and skillfully, and dress moderately. Too tight will hinder blood circulation, too loose will not play a role in dressing; Bandage dressing should start from the distal end of the wound. At the end of the dressing, the end of the bandage should be stuck with adhesive tape and fixed or a part of the end of the bandage should be left. After longitudinal cutting, tie a knot and fix it. Don't tie a knot at the wound.

Bandage methods include bandage bandaging, triangle bandaging and forearm suspension.

Hemostasis method: the wounded with traumatic bleeding, especially aortic bleeding, must stop bleeding immediately; The wounded suspected of visceral or intracranial hemorrhage should be sent to the hospital as soon as possible.

Hemostasis of external bleeding: (1) Bandage pressure dressing method: cover the wound with several layers of sterile dressing, and then apply bandage pressure dressing to stop bleeding and raise the injured limb. It is suitable for hemostasis of arterioles, venules and capillaries.

(2) Acupressure: The most easily pressed part in arterial walking is called compression point. The key point of acupressure is to press the arterial pipe adjacent to the bone surface with thumb or other four fingers at the corresponding compression point above the bleeding site to block the blood source and achieve the effect of hemostasis. This is a temporary hemostasis method for arterial bleeding, and the pressure must be kept until the blood vessels can be ligated or clamped with hemostatic forceps.

9. Artificial respiration: the method of artificially passively expanding and narrowing the chest so that air can re-enter the lungs to realize gas exchange is called artificial respiration. Mouth-to-mouth resuscitation and mouth-to-mouth resuscitation.

Mouth-to-mouth blowing method: 1, the injured person lies on his back, with his head in a very backward position, his mouth open and covered with a layer of gauze;

2. The rescuer lifts the mandible with one hand, gently presses the cricoid cartilage of the palmar root, and indirectly presses the esophagus to prevent the blown air from entering the stomach;

3. Hold the patient's nostril with the other hand, take a deep breath and blow into the patient's mouth. Release and hold the clenched hand immediately after blowing. Repeat, 16- 18 times per minute.

Precautions: Before artificial respiration, the denture, secretion or vomit in the patient's mouth and nose should be quickly removed, and the collar, belt and chest and abdomen clothes should be untied. At the beginning, the air volume and pressure are slightly higher, and gradually decrease after blowing 10-20 times, keeping the upper chest slightly rising. Patients who bite the bullet can use mouth-to-mouth blowing.

Extrathoracic heart squeezing method: squeezing the lower half of the sternum can indirectly compress the heart and expel blood from the heart; When the compression is relaxed, the chest cavity returns to its original state, the pressure in the chest cavity drops, and venous blood returns to the heart. Repeated compression and relaxation of sternum can restore blood circulation.

Operation method: 1: The patient lies on his back on a wooden board or flat ground;

2. The rescuer's hands are crossed, the palm root is placed on the lower half of the patient's sternum, and the elbow joint is straight. With the help of the gravity of the body and the strength of the shoulder-arm muscles, press the lower half of the sternum and the auxiliary cartilage of the necklace for 3-4 cm, and then immediately release the hand (the palm root does not leave the patient's skin);

3. Repeatedly, adults squeeze 60-80 times per minute, and children squeeze one palm root, about 100 times per minute.

Note: the rescuer can only press the lower half of the patient's sternum with the palm root, and can't put his hand flat, and his fingers should be slightly tilted away from the ribs; The extrusion direction should be perpendicular to the spine; Extrusion should have a certain impact force; The force should not be too light or too big. Too light will not do. Too strong will cause rib fracture. In the meantime, please call a doctor at once.

Effective manifestations of compression: when the muscular artery or femoral artery pulsates, the systolic blood pressure of upper limbs is above 8KPa(60mmHg), the color of lips and nail bed is ruddy than before compression, the patient's breathing gradually recovers, and the dilated pupils tend to recover with contraction. If there is the above performance, it means that squeezing is effective, and the patient will always know until the patient has an automatic heartbeat. If not, squeezing is ineffective, improve the operation method or find other reasons, and don't give up first aid easily.

10: general treatment of sports injuries

Taking correct treatment in time after injury is an important means to promote rehabilitation.

Cold and heat therapy: physical therapy that uses physical factors below or above human body temperature to stimulate and treat.

Cold compress: it can reduce the temperature of local tissues, make blood vessels contract, relieve local congestion, inhibit nerve sensation, and have the functions of stopping bleeding, relieving pain and preventing or reducing swelling. It is often used in the early stage of acute closed soft tissue injury, immediately after injury, after cold compress, and the affected limb is bandaged and raised. Ice packs or cold sprays are usually used. Pack ice packs or ice cubes into plastic bags and apply cold compress to the injured area for about 20 minutes. When using cold aerosol for local cold compress (not suitable for face), the jet should be perpendicular to the skin, and the bottle mouth should be 20-30CM away from the skin, about 10 second each time. Don't spray too much to prevent frostbite. If conditions are limited, you can also put a cold water towel on the injured part and change it every 2-3 minutes.

Hyperthermia: including hot compress and infrared radiation. It can dilate local blood vessels, enhance blood and lymphatic circulation, improve tissue metabolism, relieve muscle spasm, accelerate the absorption of hyperemia exudate, promote the repair of damaged tissues, and has the functions of detumescence, spasmolysis, adhesion reduction and healing promotion. It is often used to treat acute closed soft tissue injury in the middle, late and chronic stages.

Usually use a hot water bottle or hot water towel, 1-2 times, 20-30 minutes each time every day. When the towel is not hot, it should be replaced immediately, and the hot compress temperature should be appropriate to prevent burns. During infrared irradiation treatment, the infrared lamp is preheated for 2-5 minutes, and then the infrared lamp is moved to the upper or side of the affected area with a distance of 30-50 cm. The basis of radiation dose is that the injured person has a comfortable thermal sensation and the skin appears pink uniform erythema. When the wounded feel that the temperature is too high, the distance between lights should be appropriately increased to wipe the sweat. 65438+ 0-2 times a day, each time 15-30 minutes.

Massage therapy: effective, economical, simple, easy to learn, easy to understand, easy to popularize, used properly, will not produce any side effects.

Cupping therapy: Cupping therapy is a method to treat diseases by using a cup as a tool to exhaust the air in the can by heating, so that negative pressure is generated in the can, and the can is adsorbed on the skin or acupuncture points, causing local telangiectasia and subcutaneous congestion. It is mostly used for the treatment of old soft tissue injuries.

Traditional Chinese medicine therapy: a unique and systematic treatment method, both internal and external, cheap, simple and effective.

Acupuncture therapy: filiform needle and moxibustion.

Application of retaining support belt: If used correctly, it can promote tissue healing and prevent re-injury. Principle: the joint can be fixed in a relatively suitable position, the injured tissue is no longer implicated, and the pain will not be aggravated when moving.

Rehabilitation training after injury:

Significance: (1) Reasonable arrangement of post-injury rehabilitation training can keep athletes in a good training state, and once they recover from injury, they can immediately engage in normal training and shorten the time to re-participate in training after injury.

(2) Prevent various symptoms caused by stopping training after injury, such as neurasthenia and bloating.

(3) Sports injuries are often closely related to technical movements, and contact with injured movements is not arranged in rehabilitation training to ensure the repair of damaged tissues and avoid re-injury.

(4) Post-injury rehabilitation training can improve the nutrition and metabolism of injured tissues, promote tissue repair, reduce adhesion, prevent disuse atrophy of muscles, and strengthen the stability and adaptability of joints.

(5) It can also prevent weight gain caused by stopping training after injury.

Principle: (1) Try to keep the whole body and uninjured parts trained.

(2) Arrange the content and load of exercise reasonably according to the injured part, so as to be gradual, individualized and phased.

(3) Functional exercise is mainly to strengthen the muscle strength and joint function of the injured part and promote the recovery of muscle and joint function.

(4) Strengthen medical supervision, make preparations for each training, use protective support belts for injured parts, massage before and after training, closely observe the unresponsiveness, and adjust the load and practice content in time.

1 1. Soft tissue injury: According to the integrity of skin and mucosa, it can be divided into open soft tissue injury and closed soft tissue injury.

Open soft tissue injury:

Abrasion: it is caused by external force acting on the skin, skin abrasion and bleeding or oozing of tissue fluid.

Laceration: mostly in the head, forehead and face: such as eyebrow tear.

Stabs and cuts: Pay attention to the use of tetanus.

Closed soft tissue injury:

Contusion: it is caused by blunt objects directly acting on a certain part of the body, such as collision and kicking, which is mild and severe organ damage and shock. Contusion of quadriceps femoris and forefoot

Tendon strain: the muscle does not contract, the contraction force exceeds its own bearing capacity, or the muscle stretches beyond its own unique stretching degree, which can cause strain.

Joint ligament sprain. Indirect external force, that is, under the action of external force, joint movement exceeds the normal range and causes injury.

Bursitis: Acute bursitis caused by direct impact of external force, or chronic injury caused by repeated abrasion of cyst wall due to excessive local activity.

Tendon aponeurosis: Traumatic inflammation of tendon sheath caused by repeated contraction of muscles and constant friction between traction tendon and tendon sheath.

Treatment of soft tissue injury: early, middle and late onset.

Early stage: within 24-48 hours after injury. The main characteristics of pathological changes in this period are snow neutralization, edema and reactive inflammation after tissue tearing or rupture. The clinical manifestations are redness, swelling, heat, pain and dysfunction of the injured part. Therefore, the management principles of this period are braking, hemostasis, labor pains, detumescence and anti-inflammation. According to the specific situation, one or more treatment methods can be selected. (1) Cold compress, pressure bandaging and lifting the affected limb: This method should be used immediately after the injury, which has the functions of braking, hemostasis, detumescence and pain relief. Cold compress is usually made of chloroethane or ice pack, and then cotton or sponge with appropriate thickness is applied to the wound, and bandaged immediately with a little force. After 24 hours, remove the bandage and fix it, and make further treatment according to the injury.

Mid-term: 24-48 hours after injury. The main characteristics of pathological changes and repair process are granulation tissue formation, blood clot absorption, necrotic tissue removal and tissue repair. The clinical manifestation is that acute inflammation gradually subsides, but there is still congestion and swelling. Therefore, the treatment principle at this stage is mainly to improve local blood and lymphatic circulation, promote tissue metabolism, accelerate the absorption of hyperemia exudate, remove necrotic tissue, promote regeneration and repair, and prevent adhesion formation. Treatment methods include physical therapy, massage, acupuncture, pain point injection, external application of blood-activating ointment or external application of Chinese herbal medicines for promoting blood circulation, removing blood stasis and promoting regeneration. You can also choose several methods for treatment. Hyperthermia and massage play an extremely important role in this period.

Late stage: the damaged tissue has been basically repaired, but there may be scars and adhesions. The clinical manifestations were swelling and tenderness disappeared, but the function was not fully recovered. During exercise, they still feel slight pain, soreness and weakness, and some serious cases have stiff wounds or limited motor function. Therefore, the principle of treatment in this period is to restore and enhance the function of muscles and joints. If there are scars and adhesions, they should be softened or separated as much as possible to promote recovery. The treatment methods are mainly massage, physical therapy and functional exercise, supplemented by support belt fixation and Chinese herbal fumigation and washing.